Malabar spinach is a nutritious food rich in vitamins A and C, iron, calcium, and antioxidants. It also contains nutrients that can support digestive health, eye health, immune function, bone strength, and more.
Malabar spinach is a highly nutritious leafy green, packed with essential micronutrients and antioxidants.
It offers a diverse array of beneficial compounds, some known for their potent medicinal properties.
Its versatility and subtly peppery flavor make it a versatile ingredient suitable for various culinary dishes.
Here are 8 scientifically supported health benefits of Malabar spinach.
1. Most Nutritious
Malabar spinach is a popular vegetable and a member of the Basellaceae family.
It is a tropical vine and is closely related to other leafy greens in its family. Unlike true spinach, Malabar spinach thrives in hot, humid climates.
There are two main types of Malabar spinach: green-stemmed (Basella alba) and red-stemmed (Basella rubra). Both types have thick, succulent leaves with a slightly mucilaginous texture.
A single cup, or 44 grams (g), of raw Malabar Spinach contains:
- Calories: 10
- Carbs: 1.4 g
- Fiber: 0.5 g
- Vitamin A: 160% of the Daily Value (DV)
- Vitamin C: 35% of the DV
- Calcium: 4% of the DV
- Iron: 6% of the DV
- Magnesium: 15% of the DV
- Potassium: 3% of the DV
Each serving also contains a small amount of vitamin B6, folate, and other important micronutrients.
Adding more Malabar spinach to your diet is the best way to boost your intake of these major vitamins and minerals, along with other main nutrients.
In Brief
Malabar spinach is low in calories and contains several important nutrients, including vitamin A, vitamin C, and magnesium.
2. Packed with Powerful Antioxidants
Malabar spinach is rich in antioxidants, much like other leafy greens.
These include vitamins A and C, as well as various flavonoids and polyphenols.
Antioxidants help combat oxidative stress by neutralizing free radicals in the body.
Oxidative stress is linked to aging and numerous chronic conditions, including cancer.
Many antioxidants also have other beneficial roles.
In Malabar spinach, these include compounds like flavonoids, which are found in significant quantities.
Studies indicate these compounds may reduce inflammation, support heart health, inhibit cancer cell growth, and protect against chronic diseases.
In Brief
Malabar spinach is rich in powerful antioxidants, including quercetin and kaempferol, which offer numerous health benefits.
3. Promotes Eye Health
Malabar spinach is packed with vitamin A, a nutrient crucial for maintaining healthy vision and reducing the risk of eye diseases.
Vitamin A plays a vital role in the functioning of the retina and is essential for good night vision.
Including Malabar spinach in your diet ensures a steady supply of this important nutrient, supporting overall eye health and potentially reducing the risk of conditions like night blindness and age-related macular degeneration.
In Brief
Malabar spinach promotes eye health with its rich vitamin A content, crucial for maintaining vision and reducing the risk of eye diseases like night blindness and age-related macular degeneration.
4. Supports Digestive Health
Malabar spinach is rich in dietary fiber, which plays a key role in supporting digestive health.
Fiber helps regulate bowel movements, prevents constipation, and supports overall gastrointestinal function.
Including Malabar spinach in your diet can contribute to a healthy digestive system, ensuring proper digestion and absorption of nutrients, and promoting gut health overall.
In Brief
Malabar spinach supports digestive health by providing a significant amount of dietary fiber, which aids in digestion, helps prevent constipation, and supports overall gastrointestinal function.
5. Boosts Immune System
Malabar spinach is a valuable source of vitamin C, which plays a crucial role in strengthening the immune system.
Vitamin C is known for its antioxidant properties that help protect cells from damage and enhance immune function.
Additionally, vitamin C supports the absorption of iron from plant-based sources, which is essential for the production of healthy red blood cells and overall immune health.
Including Malabar spinach in your diet can help fortify your immune system, supporting your body’s ability to fight off infections and maintain optimal health.
In Brief
Malabar spinach enhances the immune system with its rich vitamin C content, which supports immune function and aids in the absorption of iron, crucial for overall health and vitality.
6. Could Promote Bone Health
Malabar spinach contributes to bone health with its notable calcium and magnesium content.
Calcium is essential for maintaining strong bones and teeth, while magnesium supports bone density and helps regulate calcium levels in the body.
Including Malabar spinach in your diet can help fortify your bone health due to its rich calcium and magnesium content.
These minerals are essential for maintaining strong bones and teeth, supporting overall skeletal integrity and longevity.
In Brief
Malabar spinach supports bone health by providing essential minerals like calcium and magnesium, which are vital for maintaining strong bones and teeth.
7. May Reduce Anemia Risk
Malabar spinach is rich in iron, a mineral crucial for the formation of red blood cells.
Adequate iron intake helps prevent iron deficiency anemia by supporting the production of hemoglobin, which carries oxygen throughout the body.
Including Malabar spinach in your diet can help maintain healthy iron levels and reduce the risk of anemia.
In Brief
Malabar spinach reduces the risk of anemia by providing ample iron, essential for the formation of red blood cells and the prevention of iron deficiency.
8. Could Improve Heart Health
Malabar spinach promotes heart health through its potassium content, which plays a vital role in regulating blood pressure and supporting cardiovascular function.
Potassium helps counteract the effects of sodium, potentially lowering blood pressure and reducing the risk of heart disease.
Including Malabar spinach in your diet can contribute to maintaining a healthy heart and overall cardiovascular well-being.
In Brief
Malabar spinach supports heart health by providing potassium. This helps regulate blood pressure and supports overall cardiovascular function, contributing to a healthy heart and reduced risk of heart disease.
Last Word
In conclusion, Malabar spinach stands out as a powerhouse of health benefits.
Its rich array of vitamins, minerals, and antioxidants supports overall well-being by promoting immune function, enhancing bone and heart health, aiding in digestion, and reducing the risk of anemia.
With its versatility in culinary applications—whether in salads, smoothies, or as crispy chips—Malabar spinach offers a delicious and nutritious way to bolster your diet.
Adding this leafy green into your meals not only adds flavor and texture but also ensures you reap its numerous health advantages for a balanced and vibrant lifestyle.
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Mrs.Sumalan, Health Editor who has completed her Graduation in Sciences, Contributed 450+ articles on Health, Diet, Nutrition, Fitness, Beauty, Weight Management, Kids Health, Men's Health, Women's Health, Mental Health, Sleep, Meditation and more since inception of website "https://healthbuildup.com"
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